WOD May 29, 2016 at 08:01PM

MONDAY

Memorial Day

All gyms, @crossfita1a, @crossfit305, @stirling_road_crossfit, are open 9am-11am. “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as needed.
If you have a 20lb weight vest, wear it.

#MemorialDayMurph #HonorTheFallen #NeverForget #America #CrossFit #Community #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Run #Pullup #Pushup #Squat

WOD May 28, 2016 at 08:01PM

SUNDAY

10 A.M. Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean

WOD May 27, 2016 at 08:01PM

SATURDAY

9 A.M. Reloaded (A1A Beach Wod)

10 A.M. CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #WOD #AMRAP #EMOM #Abs #Squat #Snatch

WOD May 26, 2016 at 08:01PM

“Chippin’ Away”50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73

WOD May 25, 2016 at 08:01PM

THURSDAY

Skill

Pick a skill, work with your coach for 20 minutes.
Conditioning

DM Intervals 14 (Time)

4 Rounds for reps:
60 seconds of work, 30 seconds of rest for reps of:
Assault Bike Calories
Double Unders
Concept 2 Rower Calories
Box Jump Overs 24/20* *Rx+ = clear box
Any order is acceptable.

Supplement

Abdominal Supplement 53 (Time)
50-40-30-20-10
Bicycle Sit Ups*
Superman or GHD hip extension
30 second plank after each set *2 count

#CrossFit #CrossFit305 CrossFitA1A #CrossFitStirlingRoad #Dubs #Rows #Squats #Press #Fitness #Strength #WOD #AMRAP #EMOM #Abs